Warm up goood. run, bike or row for 5 min. Follow up with butts, knees,
inch worms and bears followed by head to toe. Make sure the shoulders
are ready.
Part 1
3 Rounds
10 Pull ups
6 push ups
10 situps
10 squats
10 back ext
Part 2
Shoulder Press
3-3-3-3-3
Part 3
Death by burpees
Do 1 burpee the first min, 2 the second, 3 the third. I am sure you get the idea. Continue for as many minutes as you are able.
Alt WOD
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees,
inch worms and bears followed by head to toe. Make sure the shoulders
are ready.
Part 1
3 Rounds
10 situps
10 back ext
Part 2
15 min
5 ring rows (or pull ups)
10 push ups
15 squats
Ensure perfect form through all the movements. Don't sacrifice form for intensity. Work within your capacities, this one is a bit longer.
Stretcha and water
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